Fibre-rich: antipasto salad

Main Ingredient: Various Vegetables
Cuisine: Continental Italian
Yield:

Fibre-rich: antipasto salad ingredients

4 oz Extra-firm tofu
1 c Broccoli florets
19 oz Canned chick-peas
1 small Sweet red or green pepper
1⁄2 Seedless cucumber
1 c Cherry tomatoes, halved
1⁄4 c Black olives - Kalamata
1⁄2 c Mozzarella, cubed
2 T Fresh parsley, chopped
2 oz Feta cheese, crumbled
Dressing
2 T Red Wine Vinegar
1 Green Onion, minced
2 garlic cloves, minced
1 t Dijon mustard
1⁄2 t Dried basil
1⁄2 t Dried oregano
1⁄4 t Salt
1⁄4 t Pepper
3 T olive oil

Cooking Fibre-rich: antipasto salad

1. Dressingi: in bowl, whisk vinegar, onion, garllic, mustard, basil, oregano, salt and pepper; gradually whisk in oil. Cut tofu into 1-½-inch long strips, about ¼-inch wide; add to dressing.
2. Let stand at room temperature for 1 hour.
3. In saucepan of boiling salted water, cook broccoli just until tender-crisp; drain and refresh under cold water.
4. Drain again; place in large bowl.
5. Rinse chick-peas under cold water; drain and add to bowl.
6. Slice sweet pepper into thin strips and cut cucumber into chunks; add to bowl along with tomatoes, olives, mozzarella, parsley, dressing and tofu.
7. Tossi gently.
8. Cover and refrigerate, stirring occasionally, for at least 1 hour or up to 2 days.
9. Taste and adjust seasoning.
10. To serve, toss gently and sprinkle with feta cheese.
11. Per serving: about 270 calories, 13 g protein, 16 g fat, 31 g carbohydrate high source fibre, good source calcium.